Can Working Out Affect Milk Supply? Here’s What You Should Know

If you’re breastfeeding and ready to get back into a workout routine, it’s totally normal to wonder: Will exercise affect my milk supply?

The short answer: not usually—if you’re taking care of your body.

Moderate exercise is safe and even beneficial while breastfeeding. In fact, moving your body can boost your mood, energy, and confidence—all things that help you show up as your best self in motherhood. But, as with anything postpartum, your body needs time, fuel, and hydration to function at its best.

Why Milk Supply Might Dip (and What to Do About It)

While exercise itself doesn’t reduce milk supply, the factors that sometimes come with working out can. Here’s what to watch for:

• Not eating enough. You’re burning extra calories both from nursing and exercising, which means your body needs more fuel to keep up. Undereating is one of the biggest culprits in a sudden supply drop.

• Dehydration. Breastmilk is mostly water, so it’s important to drink before, during, and after your workouts. Keep a water bottle nearby all day.

• Pushing too hard too soon. Overexercising, especially early postpartum, can stress your body and interfere with recovery. Start slow and listen to your body. Our 6-week postpartum series is accessible from any subscription in our app and will help you confidently and safely workout after having your baby.

  
  

Tips to Support Milk Supply While Staying Active

You don’t have to choose between moving your body and maintaining your milk supply. These tips will help you do both:

1. Fuel up. Eat a balanced snack or meal before and after your workout. Focus on carbs for energy and protein for recovery.

2. Stay hydrated. Aim to drink a glass of water before and after every nursing session or workout. Electrolytes can help too.

3. Feed or pump before you exercise. You’ll feel more comfortable, and baby will be full and happy.

4. Choose supportive gear. A well-fitting sports bra that’s snug but not restrictive will keep you comfortable and prevent clogged ducts.

5. Ease in gradually. Your body is still healing. Start with gentle movement like walking or our postpartum-safe Wilma workouts before building intensity.

6. Rest when you need to. Fatigue can affect supply as much as dehydration or nutrition. Recovery is part of the process!

   
   

The Bottom Line

You don’t have to put fitness on hold while breastfeeding—but you do need to be mindful. Your body is doing something amazing, and movement should support that, not drain it.

If you’re ready to start rebuilding strength safely, our Wilma postpartum and pregnancy-friendly workouts are designed to meet you exactly where you are. No pressure, no extremes—just small steps that make you feel strong again.